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Research Review: The safety and efficacy of creatine monohydrate supplementation: what we have learned from the past 25 years of research – by Eric Rawson

January 28, 2019

This is a quick summary of the GSSI article. The link to the full article can be found at the end.


Creatine monohydrate is one of the most well-researched supplements to date. It is a naturally occurring compound. We eat it in meat and fish, but our body also produces it.

In most people, it is able to improve sports performance involving short-duration (<30 seconds) high-intensity efforts.

Creatine monohydrate’s performance effect occurs at the level of the muscle – it plays a role in energy production.

Effective supplementation involves a loading phase (20g for 5 days spread over 4-5g doses 4-5x per day), followed by a maintenance phase of 3-5g per day. This maintains elevated muscle creatine monohydrate levels. Excess creatine monohydrate is excreted in the urine.

Based on the current evidence, there is no data to support that ingesting creatine monohydrate at suggested doses impairs renal, muscular or thermoregulatory processes, in healthy people.

There is a lot more to the story, but this Gatorade Sports Science Institute article is one of the best summaries you’ll ever find – click HERE to read the whole thing!

PS: remember, the risk of inadvertent/unintentional doping through supplement use is high. Seek out advice from an Accredited Sports Dietitian before taking ANY supplements. Andddd, the above information is general in nature and does not replace individualised advice.

Any questions? You can contact me here!

– Erica, Sportrition

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